The following are strategies and techniques I like to use in my counseling practice, so you can know what to expect.
Psycho-education: I love providing information on what happens in the brain, especially during fight, flight, or freeze. One of my favorite things in therapy is seeing my clients take a breath of relief when they understand their symptoms are their brain’s normal response to an abnormal circumstance and they say, “this makes so much sense, I’m not crazy!”
Cognitive Behavioral Therapy (CBT): This is all about identifying thought patterns and core beliefs. We can delve deeper into where these patterns originated in order to challenge them and let go of the thoughts and beliefs no longer serving you. We will work to target the specific belief systems and thought patterns that are increasing your symptoms or lowering your self esteem. It takes effort and practice, but changing your thoughts is possible.
Motivational Interviewing (MI): Are you looking to make a change in your life? Motivational Interviewing is a technique I use to explore what stage you are in making that change, what are the pros and cons of this change, and encourage you to hold yourself accountable to maintaining this change. I am not here to tell you what to change, only to support you in the changes you want to make.
Solution-Focused Brief Therapy: This is kind of “let’s get right to the point” therapy. What do you want to change? What are the barriers? Let’s make a plan. We will use goal-setting strategies and action steps to get you where you want to be. To get the most out of this approach, it’s important to follow through on assignments and action steps.
Strengths-Based: One of my favorites! Many of my clients suffer from extremely low self worth. I am a believer that you have gifts to offer this world and this world needs you. We’re going to celebrate your wins, no matter how small they seem to you. We’ll explore your values and ways you are living those values every day. We will build on your strengths and move toward living a life aligned with your values.
Acceptance and Commitment Therapy (ACT): Sometimes when we “white knuckle” our way through difficult thoughts or feelings, it just comes back to bite us later, usually in uglier ways such as aggression, numbing with substances, isolating, etc. Like when you are anxious about something and you think, “stop being so anxious!” Does that ever work? ACT is about how to stop fighting, externalize the thought or feeling, and learn how to accept and sit with the discomfort, which gives it less power and increases your ability to cope. This is also a great modality for increasing self acceptance.
The Enneagram: This is not a type of therapy but more of a tool for self-exploration and identity. This tool is a way of understanding on a deeper level our motivations, how we deal with emotions, behaviors that get in our way, and how to align with our higher self. After learning about the Enneagram, my clients are able to have a deeper understanding of their identity and experience sincere compassion for themselves and others.